Push Pull Legs: When That Split Makes Sense

The idea

Push (chest, shoulders, triceps), pull (back, biceps), legs. Repeat. A classic week is P-P-L-rest-P-P-L or three days if you only have three: one of each.

When to use it

You like longer sessions per body part, you recover on 5–6 gym days, and you are past the newbie stage. If you can train three days, a full-body or beginner plan is simpler and usually better.

A three-day PPL (the sane version)

Push: bench or chest press 4×6–10, overhead press 3×6–10, extra press or dip 2×8–12, triceps 2×10–15.

Pull: row 4×6–10, pulldown or pull-up 3×5–10, rear delt 2×12–15, curl 2×10–15.

Legs: squat or leg press 4×6–10, hinge 3×6–10, lunge or split squat 2×8 each, curl 2×10–15.

Progress one lift per day each week. If you are wrecked, drop the extras first. Related: upper/lower if four days is the real calendar.

Reviewed September 2026. Not medical advice.